K Shavo Nutrition

It's been a while

2021-09-20T18:35:00.003-04:00

It's been a while - testing testing 123

Been laying low during the pandemic - like this bee in the okra flower

Try Strategies Over Willpower this Holiday Season

2017-12-04T16:42:00.000-05:00

Willpower alone is exhausting and not effective

This time of year sweet treats, seem to be everywhere. I don't know about you, but for me it is draining to have a battle of willpower at every corner's turn. Research at the Cornell University Food and Brand Lab has shown that environment has a big impact on our eating habits. We make over 200 food choices a day, many of them subconsciously. Check out some tips below for strategies that are easier to implement than daily battles of willpower.

1) Out of site, is out of mind

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2) First Seen is Often First Eaten

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This two-minute video will provide some solid strategies to get you started to healthier habits without even noticing. This post is not intended to promote the sale of the book, if you find the topic interesting check your local library.

Have any strategies or questions you want to share on maintaining your eating and exercise habits during the holidays? Send a message; I would love to hear what you think.

A Little Help Here

2017-11-24T13:00:00.001-05:00

Clue me in folks.

What do people want from a food and nutrition blog or facebook post?

I’ve been reviewing nutrition blogs and websites. There seems to be a lot of personal info or stories, shared in sometimes-lengthy prefaces, before getting to the information. Do you want these prefaces? Do you just want food and nutrition information with related examples and anecdotes? Are links to music a unwanted distraction?

The reason for the question is to find the right balance to create enjoyable, informative posts that are not a waste of time.

Please tell me what you think.

Getting Ready for the Holidays?

2017-11-10T11:26:00.000-05:00

Tis the Season to be Food Safe

Rolling into the holiday season. many are faced with unusual activity in the kitchen. Making larger yield recipes, having more people in your space, or using different foods can all bring food safety challenges.

There are many good food safety resources out there to help you but there is also a lot of misinformation floating around. As the cobwebs are dusted off this site, I am going to start with a guide to good food safety resources and practices. It isn't rocket science, and having a few good habits goes a long way to serving safe meals.

Time is rapidly dwindling so before you load up the fridge ask yourself these two questions.

1) Is there room in the refrigerator and freezer for a turkey or ham, ingredients and then the side dishes?

2) Is your refrigerator clean? How about the freezer?

If the answer is "No" start with cleaning the refrigerator

Turn off the fridge (or freezer during) cleaning to save energy
Check dates and discard out of date foods.
Look for those UFO's (unidentifiable food objects) lurking in the back and ditch them too.
Chill a cooler to put perishable foods like milk, eggs, yogurt, and meats in while you clean.
Remove shelves wash, rinse and let air dry.
Clean the interior of the fridge (including digging out crumbs from the gaskets around the doors) with a soft clean cloth, using baking soda and water or a mild bleach solution. Avoid scented cleaners. Also rinse by wiping down the inside using plain clean water and a clean soft cloth.
Wipe down containers so you place clean items back into your clean fridge.
Repeat with the freezer.
Turn the fridge or freezer back on!
Now you are ready to reload. Don't forget to put the refrigerator thermometer back in place so you know the foods will be 41 degrees Fahrenheit or lower.

Resources

If you are on Facebook or Twitter, you can follow the hashtag #StoryofYourDinner for more holiday specific information.
FightBac.org has a wealth of information including games and activities to keep the little ones busy.
Every state has an Extension Office; they are excellent resources for all kinds of food safety topics.

Do you have a favorite food safety trick or habit? One of my favorite food safety tools are masking tape and a pen. It takes the work out of keeping track of foods in the fridge, prevents illness, and saves money.

I would like to hear from you. Got a question, comment, or want to share a tip? Send it on, it will help me share the topics people are interested in.

Test

2017-10-15T15:06:00.002-04:00

Brushing the cobwebs off the blog. Is this thing on?

A move in the right direction from the FDA

2013-11-08T13:54:00.002-05:00

Proposal to revoke GRAS status for PARTIALLY HYDROGENATED OILS

MANY of you have heard me or my dietitian colleagues say: "avoid trans fats" and/or "read your food labels and avoid the term partially hydrogenated" in no uncertain terms. For some time now the World Health Organization has recommended avoiding trans fats. Yet the FDA and USDA have used terms like "limit" trans fatty acids. Additionally a claim of "0 trans fats per serving" has been allowed on products that actually contain trans fats (up to .49 gram of trans fat per serving.)

Many things in our food supply are gross yet safe, like rodent hair in hot dogs, but this is actually harmful.

Trans Fats fats lower HDL (good cholesterol) but raise total cholesterol and LDL (bad cholesterol)

Well hooray, the FDA has taken the step to revoking the GRAS (Generally Recognized as Safe) designation from partially hydrogenated oils. In my world this is HUGE! and I am glad they have caught up to science. FDA press release here

A 60 day public comment period is open!

Here is the link to submit online comments. Please read a little about it and make your voice known.

People, citizens need to make comments on this. I am certain BIG FOOD will have their best Slick Willie lobbyists on the scene as this change of classification will impact profits (trans fats are cheap to make and have a provide a long shelf life).

A little more info you can actually use

Products with trans fats
cheap stick margarine
some desserts - like the cakes in grocery bakeries & some frozen items
microwave popcorn
frozen pizza
coffee creamer
biscuit mixes, breaders, and similar products
products from smaller companies (One of my most loved food companies still uses trans fats in their mixes because of cost. I hate it for them, but Trans Fatty Acids /Partially Hydrogenated Oils have got to go)

Deep frying generates trans fats in the frying oil.

As oil degrades through the cooking process trans fats and other harmful compounds are formed. The older and dirtier the oil the more of these compounds will be present in the fat and also in the food cooked in it. A recent study with human subjects resulted in a positive association of deep fried food and prostate cancer risk.

If you have a fried food habit seriously re-consider how much fried food you eat. If you are going to eat fried food anyway smell your restaurant! If it smells like old grease don't eat there. It is a first step.

If you have read this far I am authorized to offer a buy one get one free admission to the Whole Grain Holidays Cooking Demo & Nutrition Class this Tuesday 11-12-2013 at Let's Cook. This class was planned in honor of National Diabetes Month but the menu is plant based and full of health promoting foods. You get to eat, be social, take home information and maybe even some food. All you have to do is click here to register and pay then send me an email with your name and the name of your plus one. That's $35 for 2 people, such a deal! This offer good til Sunday 11-10-2013 at noon. I do have a minimum to hold a class so tell a friend.

In order of appearance: Photos courtesy of Stuart Miles, mrsiraphol, and koko-tewan at freedigitalphotos.net

Know Your Diabetes Risk

2013-11-07T12:02:00.002-05:00

November is National Diabetes Month

It is worth it to take steps to prevent diabetes. According to the American Diabetes Association...

Nearly 79 Million people in the US have pre-diabetes and are at risk of developing type 2 diabetes.
The CDC estimates that as many as 1 in 3 American adults will develop Diabetes by 2050 unless we take steps to STOP diabetes.

Do you know your risk of developing diabetes? Use the widget to find out

Please upgrade to web browser that supports iframes to see this CDC widget.

If you are at risk. Think of one change you can make part of your lifestyle. Start doing it today, don't wait. One simple change can make a big difference if applied every day. Things like...

Take a daily walk / get some physical activity every day
Trade in your soda or sweet tea for unsweet tea or water
Eat fruit for dessert instead of baked goods, ice cream or other sweets
Buy, cook and eat more whole grains than refined grains
Take your lunch rather than eating fast food or restaurant foods

For more information go to
National Diabetes Program National Diabetes Education Month 2013
American Diabetes Association

An Apple a Day - Hooray, It's Apple Month

2013-10-10T14:31:00.001-04:00

Kale is working for a day of recognition but our old friend the apple officially has a whole month and it is October.

An apple a day keeps the doctor away? not far from true...

The clip below discusses results from a research study, sponsored by the US Apple Association, which came to the conclusion that an apple a day can help lower risk factors for heart disease. What I find most interesting and is the study showed eating the whole apple provided more benefits than eating an extract from the apple.

Key to this is eating the peel and flesh of the apple,. The peel contains 2/3 of the fiber. Also this is where the flavonoids and most of the pectin in apples is found.

Quercitin is a much researched flavonoid that appears to have anti-inflammatory and antioxidant properties. It is being researched as a positive factor in cancer and heart disease risk reduction. among others. Also quercetin may be a factor in allergy relief. It has been a hot research topic for a few years now.

Pectin is the stuff that makes jelly gel. As fruits ripens pectin gradually changes from a large molecule called protopectin to pectic acid which will not form a gel. So eat fruits that are ripe but not over-ripe for best effect. Pectin is being researched for prostate cancer risk reduction and heart disease risk reduction. In simple terms it binds certain substances to help to keep our pipes (intestines and arteries) clean.

Apples are on the dirty dozen list put out by the Environmental Working Group. Pesticides are something we need to be aware of and take steps to control. But if organic apples are not available in your area or you do not care to pay the extra price don't sweat it. The benefit and value of the fruit or vegetable outweighs the risk of pesticides. Do take a few steps to protect yourself such as...

Eat a varied diet - maybe you have an apple every other day or every three days (eat a pear or a mango on your off days)
Wash the apple under cool running water rubbing gently (with your fingers) to help remove pesticide residue and bacteria.
Relax, try not to be uptight about it. Stress can impair digestion and increase disease risk.

What is your favorite apple? I have always been partial to a golden delicious as a hand apple and Rome beauty for baking. Chart of apple varieties for cooking, baking and eating out of hand

Kale Day -Who knew?

2013-10-02T13:58:00.000-04:00

Kale is somewhat like the Rocky Horror Picture Show - it has a strong cult following.

Also like Rocky Horror you may need to experience kale more than once before finding the attraction. Try it a few ways (raw and cooked) before you make up your mind. Who knows you may be throwing toast and yelling Kale Yea! before long.

Kale is one of the cruciferous vegetables that offer a very strong nutrient profile. The Kale Day site has a lot of information, so no need to type it here.

Local Kale Resources:
City Roots has baby kale
Rosewood Market will have kale in the deli and kale in the produce section
WP Rawl in Pelion is a local grower and can be found in many area grocery stores.

Coming up in October
New Classes are scheduled at Let's Cook. go to the classes page for more information

Also in October I have a 3 class series in Blythewood called Good Eats for a Long Life. This starts 10-8 so register soon at the Blythewood website.

Is the Lake Carolina Food and Wine Festival. Support a good cause and have some fun. I will be there with a healthy recipe that goes well with a sunny day and vino.

Orangeburg Family Health Center Promotes Good Nutrition at Health Fair

2013-08-15T14:26:00.001-04:00

Ready - Set - Cook

Great Day for Healthy Eating in Orangeburg

Had the pleasure of doing a nutrition and healthy cooking demonstration at the Orangeburg Family Health Center on Saturday. Congratulations to the staff for putting on a first rate event with a great turnout. Thank you for the hospitality.

Two easy and delicious recipes that showcase plant-based eating were demonstrated. One is included below.
I really enjoyed chatting with everyone who stopped by. The crowd had lots of great questions and we had excellent discussion on

why vegetables and whole grains are so important to good health
using herbs for increased health benefits and to reduce sodium in the diet
strategies to make healthy eating quick and affordable.

As a "door prize" Thai basil plants were given away. There was a lot of interest in growing herbs. A few people were interested enough that they took mint cuttings home (with a warning to keep them in pots because it is an invasive plant). Several young people (single digits, ya'll) tried the recipes and really liked them especially the one below. Looking forward to next year!

Power up your plate - Herb Class Tuesday night

2013-07-29T11:19:00.003-04:00

Getting ready for Tuesday night's Herb Class at Let's Cook.

Herbs on tap for use are Thai Basil, Sweet Basil, Parsley, Mint, Oregano, Thyme, Garlic Chives, and Cilantro. So much to share regarding health benefits - Exciting stuff that tastes good too!
We will have beverages but wine will complement the menu should you care to bring some.
The menu is gluten free!

Menu

Garden Herb Pesto

Pesto Whole Grain Salad

Plus

Herby Veggie Dip/dressing with veggies or greens

Tricolor Peppers with Herb

Mint Tea

Parking is free after 6PM. Come have some fun and learn healthy summer options.

Click here to register The first 2 people to register for this class today or tomorrow will receive a Thai basil plant.

Don't forget "A Healthy Weigh" nutrition and plant based cooking series starts 8-6-2013. Scroll down to see the course flyer. Eat better to feel better - Invest in yourself, you are worth it! Click here to register Space is limited register today!

2013-07-22T15:03:00.000-04:00

Flyer for the Healthy Weigh Nutrition and Healthy Cooking Series

Fall Gardens for Health & Fun

2013-07-22T10:46:00.001-04:00

No garden now? It is not too late

It is sweltering now and most of Columbia's great outdoors is dominated by mosquitoes, but it's time to start thinking about a fall garden to keep yourself rolling in kale, cabbage and other goodies. Whether in pots on the porch or a plot in the ground veggies and herbs can save you money, help your health and are decorative. Clemson Extension has many articles to help. Being a relatively new, in the ground, gardener my favorite is (HGIC 1256). It has a planting guide to help keep you in veggies and herbs into the cooler months. For tips on container gardening see HGIC 1251. Also many gardening supplies are now on sale!

My fall garden will include beets, Swiss chard and the herbs. The "lettuce project" will continue and I expect the peppers will bear until November.

If growing veggies and herbs is step one, the second step is preparing them to retain nutrients and taste good, so take note and sign up for the upcoming healthy cooking and nutrition classes. If you can't make those let me know what topics you are interested in. I am scheduling for fall and would love class ideas. You can email me (below) or leave a note on the K. Shavo Nutrition Facebook page.

Upcoming Classes at Let's Cook Culinary Studio

Herb Class on July 30, 2013 (info here) with a gluten free menu. We will explore the health benefit of popular herbs as well as make and taste make easy recipes to help you have healthy and delicious meals. We will do a pesto, herbed peppers, a dip/dressing, and beverage; something for all meals. Just for fun we will raffle of a Thai basil plant.

On August 6th a Healthy Weigh 5 class series kicks off. If you want to learn how to change your diet to achieve better health this is a great resource. The class is based on the plant based diet, which is well supported by research and is very flexible. If you are

concerned with preserving your current good health,
want to minimize risk factors for chronic disease and cancer or
if you or a loved one have been advised to lose weight and/or change your eating habits to avoid development of a chronic disease such as diabetes

this set of classes has been designed for that. This series brings together nutrition, healthy cooking, and behavior change tools to help you make a lasting lifestyle change. People who had taken this series of classes before have found it very worth while. Mike B. stated it changed his life. I can't think of higher praise than that! Click here for more info If you have questions please email me at Katherine @kshavonutrition.com

Hope to see you soon!

Why eat a plant based diet

2013-07-18T15:53:00.001-04:00

What is a plant based diet?

Plant based eating is a versatile way to eat that covers a spectrum of eating styles. some of the terms associated with plant based eating are:

Flexitarian or semi-vegetarian: includes small amounts of animal products (meat, dairy, eggs)
Pescetarian: includes fish/shellfish but no other animal meat, it may include eggs and dairy
Vegetarian: Includes products from live animals (dairy, dairy products eggs)
Vegan: Includes only vegetables foods no animal products of any kind, even honey for some

The plant based diet is not new, is not a fad, the health benefits is supported by a large body of scientific research and can taste great. A well planned plant based diet can reduce your risk of developing many chronic diseases and cancer. Chances are good you have already enjoyed a plant based meal. The Vegetarian Resource Group estimates that about 5-12 million adults follow a vegetarian diet.

Why should I adopt a plant based diet?

Better health is the short answer. Cardiovascular disease (CVD), hypertension, diabetes, osteoporosis and cancer are all diet related chronic diseases. All have dietary recommendations for prevention and treatment. The plant based diet has aspects that are beneficial to each. Organizations all over the world promote plant based eating for nutritional as well as environmental reasons. Our own USDA joined the plant based team with the 2010 Dietary Guidelines for Americans recommendation to "eat a variety of foods from the protein food group each week", "twice a week make seafood the protein on your plate," and "replace protein foods that are higher in solid fats..."
Studies on plant based diets show they have several health advantages such as

Courtesy of Kratuanoiy at Freedigitalphotos.net

better control of body weight
better control of blood pressure
better control of cholesterol levels
lower risk of developing disease like CVD, hypertension, and type 2 diabetes

Are there any concerns with plant based diets?

Good planning is key, especially while you are learning how to eat in this style. A plant based diet can still be high in fat, sodium, refined ingredients and low in fiber and other nutrients. Plenty of junk foods qualify as plant based (potato chips, soda, French fries, fried pies)

There are a small number of micronutrients such as B-12, vitamin D and certain omega-3 fatty acids to be concerned with if you choose to follow a vegan diet. Nutrients like calcium can be inadequate if proper choices are not made in any diet. A registered dietitian (like myself) can assist you in identifying potential nutrient needs and aid in proper planning to avoid deficiencies.

Some people are surprised to learn that inadequate protein is not one of the concerns with plant based eating. Protein is available in a wide variety of plants and despite the persistent myth no special food combining need take place in order to get adequate amounts.

Other people are concerned with "giving up" foods or not having good tasting, satisfying food. This should be a minimal concern. You are in charge of how fast or slow you adopt changes. Foods on the plant based diet as good as the cook preparing them (I can help with that too). What ever style of plant based eating you choose to follow can be delicious and satisfying. Think of plant based eating as more of a lifestyle than a diet. As your palate becomes accustom to new flavor profiles you will actually develop a preference for the new healthy foods.

How do I get started?

Since I have a series of healthy cooking and nutrition classes on the plant based diet entitled "a Healthy Weigh" which starts August 6, 2013, I recommend you sign up for that (info here). The classes are social and fun but we will go through all steps you need to successfully make a lifestyle change to a healthy plant based diet. Each class features plant based recipes that you get to help prepare and eat. We will work with plant based ingredients you may not have tried before. We will tour a local grocery store as well. This course is based on current research and best practices for lifestyle change, weight management and health promotion through diet.

Other resources include consulting with a registered dietitian (like myself), websites of reputable organizations, books by registered dietitians or solidly credentialed professionals and you may find a local social/support group to join. I have put few references at the end.

Caution: This is a current hot topic. There are many books and programs on the plant based diet. Some are restrictive; presenting a black and white picture of how to follow a plant based diet. There are guidelines but this is a flexible plan and there is no one authority. My goal is to help you find the right balance that works for your lifestyle and health status. You set the goals and decide how far to take it.

Resources:
Vegetarian Resource Group: www.vrg.org
American Institute for Cancer Research: www.aicr.org
Web-MD: www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health
ColumbiaVeg: www.meetup.com/columbiaveg

Eat in good taste for good health!

Herbalicious culinary herb class 7-30-2013

2013-07-16T11:44:00.000-04:00

July 30, 2013 is the Herb Class at Let's Cook! the menu is out and it is gluten free too.

Register here
Research on culinary herbs is revealing promising health benefits related to chronic disease as well as cancer prevention and treatment. This is one of my favorite topics because herbs smell good, are easy to work with, are healthy, and they are hard to kill when growing. In short herbs are fun!

Image courtesy of Apolonia @ FreeDigitalPhotos.net

In addition to cooking and eating dishes with a dose of herbie goodness we will answer the questions

Are dry herbs worth eating- which is best fresh or dry?
How do various herbs promote good health?
What role do herbs play in cancer prevention?
What is the best way to preserve my herbs?
What are herb usage strategies to a healthier diet?
Do herbs have a roll in food safety? (a surprise here)

Most "American" recipes use a fraction of the herb amount used in the cuisines many other cultures. Herbs offer an opportunity to increase flavor & nutrition through reduction and replacement of other ingredients in our recipes. The distinct health promoting properties make it worth our while to fit herbs in our diet and with so many flavors everyone can find something to like. Our menu will feature recipes that are herb heavy and have multi-purpose, or cook once eat twice practicality.
The menu is below We will focus on commonly available herbs because I want you to go home and actually eat more herbs. I like to keep a few surprises so the type of pest will be revealed later - it won't be a basil base.

Menu
Pesto (not a basil pesto - come to class to find out) and a few pesto applications
Herby Green Dip / Dressing / Marinade (w/ yogurt)
Arroz Verde (herbed brown rice)
Tricolored peppers w/ fresh herbs
Fresh Herb Tea (iced)

Best email subject line (n)ever

2013-07-10T18:19:00.000-04:00

Sometimes spam email subject lines are pretty funny. Today I received a spam message with the subject line reading something very similar to

Subject: "Jennifer Aniston did this and lost 18 pounds immediately"

Really, 18 pounds immediately? Loosing 18 pounds immediately means something horrible has just happened, like an amputation.

This line is funny because it is so outrageous. Unfortunately, outrageous is not uncommon in weight loss marketing strategies. The bad news is there is no magic pill or sexy solution to maintaining a healthy weight.

Knowledge is Power (and the solution)

Be a savvy and patient consumer! The old adage "if it seems to be good to be true, it probably is" never rings more true than with diet and weight loss products and programs. The Federal Trade Commission has a quick read on the top false promises used (here).

Local & Social Resource

Needing to make a change, confused by conflicting information, tired of quick fixes that fail? Then join me at Let's Cook Culinary Studios for common sense, science-based food and nutrition information that will help you reach your goals (click here for current class listing). The classes are fun, we cook, eat and discuss food, nutrition, cooking techniques and ways to change habits to achieve better health. Upcoming classes include:

July 16 (this is next Tuesday - register today) Savory blueberry recipes will be featured, plus a peach salsa. I just can't ignore peaches this time of year, they have so much to offer.
July 30 is a class on using herbs for healthier cooking. Herbs add flavor, nutrition and can help reduce the need salt. They also have some cool health benefits.
August 6 kicks off "A Healthy Weigh" 5 class series. If you are serious about making a change this is for you! The course description is below or click here.

Hope to see you soon.

June is Fresh Fruits and Vegetables Month

2013-06-27T15:55:00.001-04:00

It is not to late to celebrate -

South Carolina is a great place for fresh vegetables and fruits. Right now it is hard to decide what to eat given all our fresh and tasty choices. Eating adequate amounts of vegetables and fruits can

reduce our cancer risk and risk of developing chronic diseases such as heart disease, hypertension, and diabetes
provide important nutrients like vitamins, minerals, as well as fiber and phytonutrients*.
help us control our weight

The 2013 State Indicator Report For Fruits and Vegetables lists the average times per day vegetables and fruits are eaten in South Carolina.
44.4% of adults report eating vegetables less than 1 times per day (27.3% for fruit)
50.6% of adolescents report eating vegetables less than 1 times per day (47.8% for fruit)
Note: this is eating any amount of a veggie or fruit once per day, it may not have been a serving.

This is a little alarming...

Most people want to eat vegetables and fruits. There is an interactive tool to help you get customized info on how much to eat. Once you know how many servings of vegetables and fruits to eat each day, you have a goal to work toward. Second set a plan of when, where and how you will fit your veggies and fruits in. Rome was not built in a day so set a reasonable pace to reach your full goal of veggie and fruit servings.
For example you may decide to start with having an apple each day by 10 each morning and a snack of a celery stick or low sodium V-8 juice on the ride home from work or school each day. When-how -where. The third step is to write it down so you can see if you met your goal. There are many trackers available but that topic is for another day.

Of course if you do not quite know the best way to prepare or fit these vegetables and fruits in your diet you are always welcome to come to one of my healthy cooking classes or I can even come to you if small groups are not your thing.

*phytonutrient: chemical compounds naturally occurring in plants. It is estimated that over 25,000 phytonutrients are present in foods. They are neither vitamin or mineral, but appear to have health promoting properties and are currently the subject of much research. At this time phytonutrients are not thought to be essential to life but the research is showing they are powerful protectors of and contributors to good health.

Fresh Fruit and Veggies Month is an initiative of The United Fresh Produce Association. This article is not an endorsement of the association but it is an endorsement of vegetables and fruits. Eat some today!

CSPI Downgrades Splenda From "Safe" to "Caution"

2013-06-12T11:31:00.001-04:00

Watchdog group provides important information on artificial sweeteners. Moderation and variety in your diet is a good idea to limit exposure.
CSPI Downgrades Splenda From "Safe" to "Caution" ~ Newsroom ~ News from CSPI ~ Center for Science in the Public Interest

My favorite mint tea: 1 family size bag of black or green tea, 1 qt water, 2 - 4-5" stems of mint.
Wash mint, tear off leaves if desired (sometimes I leave stems on)
Bring water to just under a boil (~ 180/190 degrees, don't scald the tea)
Remove pot from heat add tea bags and mint. Stir around.
(if you don't mind doing dishes pour water over tea in another pot for best flavor)
Allow to steep for ~5 minutes. Stir every so often. Remove tea and mint
If desired add 1 Tbs sugar or honey (remember it is a no cal / low cal beverage)
Cool in ice bath
Enjoy over ice or just chilled

* The phytochemicals in tea are most available with in 4 hours of bewing.
* Don't pour almost boiling water into glass- it is likely to break.
* Keep the lid on during heating and steeping to limit heating up the house

Plus check out the CSPI's Chemical Cuisine info. This group gets a little over enthusiastic somtimes but they also provide some good consumer information.

Better Health through Food

2013-06-11T13:28:00.000-04:00

A Healthy Weigh Healthy Cooking & Nutrition Class Series registration is now open

What is this about

This 5 week series is designed to help people who are facing health issues such as prediabetes, heart disease, inflammatory diseases, over weight and other weight related health issues move to a healthier way of cooking and eating. (Flyer info) The classes start August 6, 2013 and will combine cooking demonstrations, nutrition education , grocery store tour and hands-on cooking to help you make the transition to a healthier diet and resulting better health. It has been my experience that people when people who eat the typical American diet adopt these principles improved health follows and weight management is easier. To help ensure lasting change is possible we will use behavior change tools in the class that have been proven to be successful.
Registration is here. Classes are held at Let's Cook Culinary Studio

What is a Plant Based Diet (PBD)?

The plant based diet puts the focus on foods coming from plant sources. It is a flexible eating plan which can include foods from animal sources, in modest amounts, if desired. The key is to have the majority of your foods coming from plants. One example of the PDB is the ChooseMyPlate being promoted by the USDA. The PBD eating styles range from Vegan (no animal products at all) to what is known as a Flexitarian (a person who occasionally eats meat). This is a way of eating that anyone can find satisfying. This series of classes is designed to help make the transition to the PBD easy.

Who recommends it?

American Institute for Cancer Research, The World Health Organization and The USDA Choose My Plate are just a few of the organizations recommending the PBD. This is also the diet and eating pattern that Mark Bittman has been writing about recently. People adopt this eating style for reasons of health, taste, cost and environmental concerns, whatever your reasons you are welcome.

Who leads the classes?

Katherine Shavo, MS, RDN, LD designed the series and leads the classes. I designed and led research interventions related to reducing chronic disease and cancer risk through diet and physical activity at the University of South Carolina's Cancer Prevention and Control Program. Also I designed and led stand alone public classes for folks to learn how to shop for, store and prepare vegetables to get the best value and preserve nutrient content. The results people experienced after adopting this eating style was striking even for me (I have been a registered dietitian since 1996.)
Not to brag, but I am a very good home cook plus I have experience cooking in food service operations and in the food industry. I will share tricks used by professionals as well as knowledge gained working in the industry to help you change eating and shopping habits. I have followed a plant based diet most of my life and can teach you how to make plant based foods and recipes taste good. Additionally I understands that not everyone wants to spend hours in the kitchen and will use quick recipes and production strategies that will get you on to other, more enjoyable, tasks if a day in the kitchen is not your thing.

Nutrition Thumbs Up for Dad!

2013-06-10T12:21:00.000-04:00

The following is from American Academy of Nutrition and Dietetics: Kid's Eat Right

For years, moms have been the unofficial point person in the kitchen, serving up healthy meals and teaching kids to eat right. But today, many dads are getting in on the action too. And that can have big benefits for the whole family. "Because children model the behavior of both of their parents, fathers play an important role in their kids' nutrition," says Judy Caplan, MS, RD. "When both parents are involved it delivers a powerful message that eating healthy food is an important part of a happy, healthful life."
Here are five easy ways dads can make a difference:

Set a great example.
You may not know it, but your child is watching the foods you choose – and following in your footsteps. A 2011 Journal of the American Dietetic Association study found that kids are likely to mirror their father's intake of many snack foods. Given that children get about a third of their calories from solid fats and added sugars, teaching them to choose smarter snacks can give them a big nutritional boost. If you want your kids to reach for fruit instead of cookies, show them how it's done by leading the way.
Start in the supermarket.
Food shopping isn't just mom's job anymore. Considering that kids eat two-thirds of their meals and snacks at home why not take them to the supermarket to load up on healthy eats. They'll love the fact that you have a completely different perspective than mom.
Get cooking!
Fathers who rank family meals as an important event are less likely to have kids who favor fast food restaurants according to a 2011 Journal of Nutrition Education and Behavior study. But getting those healthy eats on the table isn't always easy, unless dad steps in too. When both parents take turns cooking in the kitchen the likelihood of a home cooked meal doubles. That's not the only reason dad should don his chef's hat. When kids see dad whipping out pots and pans or chopping vegetables in the kitchen they develop a broader, more flexible view of gender roles.
Take it outside.
Outdoor activities are the ideal environment for dads to get on board with a healthier lifestyle. Plant a garden, fire up the grill, or go fishing suggests Caplan. Given that 64 percent of parents and kids play video games or watch TV together at least three days a week, the great outdoors is the ideal place for dads to help step up the whole family's physical activity. Instead of reaching for the remote, round up the family for a bike ride or recruit them for a game of soccer.
Stand united.
To raise a family of healthy eaters both parents have to walk the walk and talk the talk. This means that parents have to follow the same rules and consume the same nutritious foods that they want their kids to eat. "For optimal success both parents should agree on nutritional guidelines and be willing to stick to them."

Source: http://www.eatright.org/kids/article.aspx?id=6442470333

Food News Blues and how to get over it

2013-06-04T19:13:00.000-04:00

The state of our food supply versus eating healthy has been on my mind lately and in my research for a long time now. Times are tough, cultural and media forces have created an environment that makes living a healthy lifestyle feel like swimming upstream sometime. Then this popped up...

Smithfield Sale Raises New Questions About the Future of Ractopamine

Ractomine "improves the conversion of feed to lean meat"

I kinda have the blues, feeling like there is a Spider In My Stew.

Given that it is summertime, I won't give you a stew recipe but try this spicy black bean hummus. A quarter cup of this is a protein equivalent to replace the pork (sound of taps in the background).
It works as a dip, a sandwich spread and will thicken a soup or other sauce.
As written it is not that hot, for my taste at least.
To make it more fierce and to kick up the anti-inflammatory properties add more jalapeno or hot peppers of your choice, 1/4-1/2 tsp crushed red pepper and 1/4 tsp turmeric.
This recipe is from Cooking Light and originated right here in SC.

To keep the "popped a button" blues away serve with veggies or baked pita chips rather than fried chips. If you are going for fried tortilla chips look for one that is made from whole grain corn. It will say so in the ingredient statement. If it lists masa keep shopping that is not whole grain.

Healthy Cooking classes coming up

Updated class listing is on Facebook and under the classes tab. Come do some healthy cooking with me and we will leave the blues behind.

Color me Healthy

2013-05-29T09:32:00.002-04:00

Beet greens provide colorful nutrients

Get Your Plate in Shape with Natural Colors

We eat with our eyes or so the saying goes. Ever look at the meal before you and thought "how pretty" or "blech"? The colors in foods are indicators of the vitamins, minerals and phytonutrients in the food. For example: each color of corn (yellow, white, blue, etc.) provides a different set of phytochemicals; beef contains more iron than pork; spinach kicks icerberg's butt, er stem, in all categories but water content. So lots colors on your plate is an easy way to make sure you are getting a wide variety of nutrients to support good health, calm inflammation and create an environment that is unfriendly to tumor formation and growth. Don't forget about cauliflower and black beans, two great foods that don't quite fit in the rainbow.

The next step is to come up with pleasing combinations and prepare foods in a way that retains nutrient content and does not add excessive negative nutrients in your diet. Healthy eating is accessible to anyone - get some color in your life - I can show you how.

Interested in more info?
Join me at Let's Cook Culinary Studio and experience a wide variety of edible colors in a tasty and fun way. The focus here is on healthy, tasty and fast to help you have a better diet and better health. It's fun, come join me. More info on summer classes here.
More info here
http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants

Flavor of Health Tastes Great

2013-05-23T16:24:00.002-04:00

SC berries

Flavor of Health Tastes Great

Looking for a way to get started on your plans to eat healthier?

Upcoming healthy cooking classes at Let's Cook Culinary Studio include a health promotion series and single topics planned for June and July.

The Flavor Of Health starts Tuesday. This is a 5 week series designed for people who want to start
improving their health through diet. Single classes also avalable.

Upcoming demo classes

Bluberries! Savory and Sweet Demo Class July 16, 2013

Herbs! Pump up your plate with herbs Demo Class July 30, 2013

Yo Yo Yogurt! Yo Yo, Yogurt. Demo class in making and using yogurt. August 13, 2013

Bring a friend, it's fun, you get to try new healthy foods, learn how to improve your own diet and meet new people. Register here

Time for herbs, can I say salt?

2013-05-17T13:30:00.000-04:00

Japanese mint now in garden

Herbs have been called subtle nutrition in our diet. They are not high in calories. Normally we do not consume them in quantities large enough to provide significant levels of vitamins and minerals. What these little green gems do provide are essential oils and other phytonutrients that are powerful promoters of health. They can add flavor that reduces the need for added salt. Herbs are easy to grow, are beautiful plants and most bugs do not bother them.

If you need a quick healthy recipe for a weekend gathering try this: cut cherry or grape tomatoes in half, tear fresh basil or oregano leaves into smallish pieces. Combine these two in a bowl and add about 1 Tbs (per pint tomato) balsamic vinegar, black pepper and a little salt if you like. Allow to sit for a few minutes so the ingredients get to know each other and serve with in two hours at room temperature. You can chill it if you like but flavors are more pronounced at room temperature. Notice there is no salt or fat here- not needed, save it for later.

To salt or not to salt was the question of the week due to the IOM report. No wonder people are confused. I saw no less than three stories on each side of the debate. I have not read the whole thing but here are the sentences that caught my eye and make a whole lot of sense. Do not fret about this.

1) "current recommendations for dietary sodium intake are based importantly on the use of blood pressure as a surrogate marker for cardiovascular disease (CVD) outcomes (IOM, 2005; USDA and HHS, 2010b)."

so they look at blood pressure and correlate to sodium intake, however

2) "The relationship between other electrolytes and changes in blood pressure remains

unresolved. Yet, as noted in the Report of the dietary Guidelines Advisory Committee (DGAC)report (USDA and HHS, 2010b), the effects of lowering sodium intake on blood pressure cannot always be disentangled from the effects of total dietary modification.

Say that again? The effects of lowering sodium intake on blood pressure cannot always be disentangled from the effects of total dietary modification. So to quote The Dude, "there are a lot of strands".

What to do?

Don't fret, strive to cook and eat whole, minimally processed foods for your self and your family as much as you can. Use salt to taste. Taste your food before salting.
Eat fruits and vegetables to have a dietary balance between sodium and potassium. Fast foods and grains do not contain much potassium.
When eating out, choose your restaurant wisely, do not salt your food - it's already been done. Make sure you eat a vegetable to balance out your diet, preferably a whole serving, two thin slices of tomato and half a leaf of iceberg on a sandwich don't quite cut it.
Attend "A Healthy Weigh" series of cooking and nutrition education classes. Click here for info.

Improve your Health With Food

2013-05-10T09:36:00.000-04:00

Image courtesy of Rawich / FreeDigitalPhotos.net

Learn to use food to improve your health at The Flavor of Health cooking class at Let's Cook Studio on May 14. Space is still available. More info here then click here to register.

K Shavo Nutrition

It's been a while

Try Strategies Over Willpower this Holiday Season

Willpower alone is exhausting and not effective

A Little Help Here

Clue me in folks.

Getting Ready for the Holidays?

Tis the Season to be Food Safe

Resources

Test

A move in the right direction from the FDA

Proposal to revoke GRAS status for PARTIALLY HYDROGENATED OILS

A 60 day public comment period is open!

A little more info you can actually use

Deep frying generates trans fats in the frying oil.

Know Your Diabetes Risk

November is National Diabetes Month

Prediabetes Screening Widget

An Apple a Day - Hooray, It's Apple Month

Kale Day -Who knew?

Orangeburg Family Health Center Promotes Good Nutrition at Health Fair

Great Day for Healthy Eating in Orangeburg

Power up your plate - Herb Class Tuesday night

Flyer for the Healthy Weigh Nutrition and Healthy Cooking Series

Fall Gardens for Health & Fun

No garden now? It is not too late

Upcoming Classes at Let's Cook Culinary Studio

Why eat a plant based diet

What is a plant based diet?

Why should I adopt a plant based diet?

Are there any concerns with plant based diets?

How do I get started?

Herbalicious culinary herb class 7-30-2013

July 30, 2013 is the Herb Class at Let's Cook! the menu is out and it is gluten free too.

Best email subject line (n)ever

Subject: "Jennifer Aniston did this and lost 18 pounds immediately"

Knowledge is Power (and the solution)

Local & Social Resource

June is Fresh Fruits and Vegetables Month

It is not to late to celebrate -

CSPI Downgrades Splenda From "Safe" to "Caution"

Better Health through Food

A Healthy Weigh Healthy Cooking & Nutrition Class Series registration is now open

What is this about

What is a Plant Based Diet (PBD)?

Who recommends it?

Who leads the classes?

Nutrition Thumbs Up for Dad!

Food News Blues and how to get over it

Healthy Cooking classes coming up

Color me Healthy

Flavor of Health Tastes Great

Flavor of Health Tastes Great

Time for herbs, can I say salt?

Improve your Health With Food